Very Berry Salad

The Cooking Cardiologist, Dr. Richard Collins shows us how to make this delicious salad.

Very Berry Salad

Recent Federal Government Guidelines recommend 2 cups of fruit per day and 2 ½ cups of vegetables per day. This recommendation makes it easier than talking about serving size. Serving sizes are quite confusing with recommended portion sizes, real world restaurant portions, USDA food pyramid portions and manufacturer’s suggested serving sizes on the package nutritional label. The fact is simple, in America…fruit and fiber is breakfast and the rest of the day is meat and potatoes. Here is a salad recipe that is very berry with complex flavors….peppery yet citrus, pungent yet sweet! The arugula base adds yet another flavor of hidden mustard. Enjoy the explosion! This salad is ideal for spring and summer. Add grilled shrimp or a chicken breast for protein. Your guests will be talking about this for months.

¼ cup fresh orange juice
2 T balsamic vinegar
! T firmly packed brown sugar
1/8 t pepper
1/8 t allspice
3 cups halved fresh strawberries
1 cup fresh raspberries
1 cup fresh blackberries
½ cup toasted walnuts
2 cups arugula

In a large bowl, whisk orange juice, vinegar, brown sugar, pepper, and allspice. Add the fruit and toss to coat. To serve, place on a bed of arugula and top with the berry mixture. If adding shrimp or a grilled chicken breast, place on top of the salad. Garnish with additional berries.

Serves 4. Serving size 1 cup. Does not include shrimp or chicken breast.
Nutritional analysis: Calories 190, Total Fat 11g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 6 mg, Carbohydrates: 24 g, Fiber: 8 g, Protein: 4 g carbohydrates
Diabetic Exchanges: 1 Fruit, 2 Fats


Related Stories